Do These 10 Best Chest Exercises And Pump Your Chest

 

Hello guys, this is Fitness At Home. Today we will talk about 10 Best Chest exercises to make a big chest.

There are dozens of exercises you can doon chest day in fact we found almost 100 but you probably don't want to spend months trying them all. 

 You just want to know the best exercises for building a muscular chest no questions asked we've done the work for you and found the top 10-

1). Barbell Bench Press, you can generate the most power with barbell lifts so the standard barbell bench allows you to move the most weight it's also an easier lift to control than pressing with heavy dumbbells the exercise is easy to spot and relatively easy to learn if not mastered there are plenty of bench press programs.

2). Incline Dumbbell Pullover, forget flat bench pullovers the incline version puts your chest fibers under tension for a longer range of motion just sit back against a bench incline to about 45 degrees and make sure the dumbbell cleans the top make sure you keep this a single joint movement don't bend or extend at the elbows remember you should have a specific reason for each movement you complete pullover exercises work the shoulder extension movement pattern moving the upper arm rearward which can really torch the pecs since they're one of the primary muscle groups involved in this action.

3). Incline bench cable fly not many single joint exercises made the list but this is one of our favorites it's an effective move to isolate the pecs after completing your multi-joint exercises cables allow for continuous tension throughout the exercises full range of motion if you've got a good chest pump going nothing beats looking back at yourself in the mirror is you squeeze out a few more reps.

 4). Dips for chest first off make sure you're doing dips that emphasize the pecs put your feet up behind you lean forward as far as possible and allow your elbows to flare out as you dip chest dips are a great spotter free alternative to the decline press.

5). Incline dumbbell press dumbbell presses make everybody's top ten list but with an adjustable bench you can do a number of things you can't do with the fixed bench our favorite changing the angle of the incline from one set to the next or from one workout to the next hitting a muscle from varying degrees of incline angles builds it more thoroughly.

6). Seated machine chest press free weight pressing moves on a flat bench are great but the machine press has some unique benefits for one it's easier to slow down the repetition both in the concentric and eccentric phases stack loaded machines are also great for quickly doing drop sets EMG research demonstrates that the Machine bench press recruits much less of the three heads of the deltoid anterior middle and posterior than free weight variations because of a decreased need for humeral stabilization this allows you to really target your pecs.

 7). Machine decline press some machines like Hammer Strength allow you to move each arm independently which is a great feature on chest day besides doing a machine decline press straight on you can sit sideways on the apparatus and press across your body one arm at a time which delivers a completely different feel than when you sit straight on one of the primary muscle actions of the PEC major is transverse adduction thick cable flyes or PEC deck flyes to understand this action by sitting in a sideways position you can maximize your press with a PEC dominant horizontal adduction effectively getting more from the movement.

8). Low incline barbell bench press many benches are fixed at a very steep angle which requires a larger contribution from front delts then the chest to move the way if possible go for a less steep incline to hit the upper pecs without as much stress on the delts you can also do low incline benches with an adjustable bench on the smith machine if you're really looking to build that shelf of an upper chest EMG results have suggested that bringing your grip in a bit closer jay hammer upper chest fibers significantly more.

9). Flat bench dumbbell press with dumbbells each side of your body must work independently which recruits more stabilizer muscles dumbbells are harder to control than barbell dumbbells also allow for a longer range of motion than the barbell bench press both at the bottom and top of the movement flat dumbbell presses allow you to hoist a fairly heavy weight and they make for a good alternative if you've been stuck on the barbell bench for ages.

10). PACK deck machine chest flies are hard for many trainees to learn with dumbbells or cables because the arms need to be locked in a slightly bent position for the duration of the exercise luckily the PEC deck simplifies things because it allows you to work in only one pathway so this exercise is a great movement teacher and you can go for a great pump without having to balance anyweights.

  EMG data shows that activation of the pectoralis major and anterior delt are statistically similar between the PEC deck and bench press which means that even though you'll probably be working in different rep ranges for each exercise you'll get great chest activation from this machine 

Related Articles:-

For Tricep Workout.

For Shoulder Workout.

For Chest Workouts At Home Without Equipment.

So these are the Best 10 chest exercises. Hope you guys loved the article, if yes then please share the Post with you friends And family.

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